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The Monday routine starts with cardio. Michael C Hall, who plays Dexter Morgan, trains with Gregory Joujon-Roche. Greg suggests using a heart monitor to make sure you’re at the correct heart rate levels. Here’s the Michael C Hall treadmill/abs routine:
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jogging-Treadmill![]() | 1 set | 20 min | 60s | Incline: 2 |
2A. Tuck Crunch![]() | 1 set | 20 reps | 60s | |
2B. Side Bridge Hip Abduction | 1 set | 20 reps | 60s | |
2C. Superman from Floor | 1 set | 20 reps | 60s | |
3. Jogging-Treadmill![]() | 1 set | 2 min | 60s | @ 85% Heart Rate (160BPM) |
4A. Tuck Crunch![]() | 4 sets | 20 reps | 60s | |
4B. Side Bridge Hip Abduction | 4 sets | 20 reps | 60s | |
4C. Superman from Floor | 4 sets | 20 reps | 60s | |
5. Dive Bomber Push-Up![]() | 3 sets | 8 - 12 reps | 60s | |
6. Dumbbell Bench Press![]() | 3 sets | 8 - 12 reps | 60s | |
7. Cable Chest Flye![]() | 3 sets | 8 - 12 reps | 60s | |
8. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 8 - 12 reps | 60s | |
9. Dumbbell Lateral Raise![]() | 3 sets | 8 - 12 reps | 60s | |
10. Front Two-Dumbbell Raise![]() | 3 sets | 8 - 12 reps | 60s | |
11. Rear Delt Raise | 3 sets | 8 - 12 reps | 60s | |
12. Push-up | 1 set | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-Leg Squat Touchdown | 3 sets | 8 - 12 reps | 60s | |
2. Lunge Heel Kick | 3 sets | 8 - 12 reps | 60s | |
3. Lateral Shuffle![]() | 3 sets | 60s | 60s | |
4. Bodyweight Squat | 3 sets | 8 - 12 reps | 60s | |
5. Leg Extensions | 3 sets | 8 - 12 reps | 60s | |
6. Mountain Climber | 2 sets | 30 reps | 60s | |
7. Calf Raise On A Dumbbell![]() | 3 sets | 8 - 12 reps | 60s | |
8. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | |
9. Ice Skater![]() | 1 set | 20 - 30 reps | 60s |
Here’s the Wednesday Abs Focus weightlifting routine. It starts with the Treadmill Cardio/Abs Routine.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jogging-Treadmill![]() | 1 set | 20 min | 60s | Incline: 2 |
2A. Tuck Crunch![]() | 1 set | 20 reps | 60s | |
2B. Side Bridge Hip Abduction | 1 set | 20 reps | 60s | |
2C. Superman from Floor | 1 set | 20 reps | 60s | |
3. Jogging-Treadmill![]() | 1 set | 2 min | 60s | @ 85% Heart Rate (160BPM) |
4A. Tuck Crunch![]() | 4 sets | 20 reps | 60s | |
4B. Side Bridge Hip Abduction | 4 sets | 20 reps | 60s | |
4C. Superman from Floor | 4 sets | 20 reps | 60s | |
5. Running, Treadmill![]() | 1 set | 2 min | 60s | @ 85% heart rate (160 BPM) |
6. Reverse Crunch | 5 sets | 10 - 15 reps | 60s | |
7. V-up | 5 sets | 10 - 15 reps | 60s | |
8. Plank to Extension | 5 sets | 10 - 15 reps | 60s | |
9. General Side Plank![]() | 1 set | AMAP reps | 60s | |
10. V-up | 5 sets | 10 - 15 reps | 60s | |
11. Bicycle Crunch | 5 sets | 10 - 15 reps | 60s | |
12. Leg Curl (on stability ball) | 5 sets | 10 - 15 reps | 60s | |
13. Weighted Decline Situp | 5 sets | 10 - 15 reps | 60s | |
14. Crunch - Hands Overhead![]() | 5 sets | 10 - 15 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Lat Pulldown | 3 sets | 8 - 12 reps | 60s | |
2. Seated Cable Row![]() | 3 sets | 8 - 12 reps | 60s | |
3. Barbell Pullover | 3 sets | 8 - 12 reps | 60s | |
4. Biceps Curl To Shoulder Press | 3 sets | 8 - 12 reps | 60s | |
5. One-Arm Dumbbell Concentration Curl | 3 sets | 8 - 12 reps | 60s | |
6. Twisting Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s | |
7. Hammer Curls![]() | 3 sets | 8 - 12 reps | 60s | |
8. Decline Lying Tricep Extension (skullcrusher)![]() | 3 sets | 8 - 12 reps | 60s | |
9. Dips![]() | 3 sets | 8 - 12 reps | 60s |
Here’s the Dexter Treadmill/Abs Friday Routine
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Jogging-Treadmill![]() | 1 set | 20 min | 60s | Incline: 2 |
2A. Tuck Crunch![]() | 1 set | 20 reps | 60s | |
2B. Side Bridge Hip Abduction | 1 set | 20 reps | 60s | |
2C. Superman from Floor | 1 set | 20 reps | 60s | |
3. Jogging-Treadmill![]() | 1 set | 2 min | 60s | @ 85% Heart Rate (160BPM) |
4A. Tuck Crunch![]() | 4 sets | 20 reps | 60s | |
4B. Side Bridge Hip Abduction | 4 sets | 20 reps | 60s | |
4C. Superman from Floor | 4 sets | 20 reps | 60s | |
5. Dive Bomber Push-Up![]() | 3 sets | 8 - 12 reps | 60s | |
6. Dumbbell Bench Press![]() | 3 sets | 8 - 12 reps | 60s | |
7. Cable Chest Flye![]() | 3 sets | 8 - 12 reps | 60s | |
8. Standing Barbell Military Press (AKA Overhead Press)![]() | 3 sets | 8 - 12 reps | 60s | |
9. Dumbbell Lateral Raise![]() | 3 sets | 8 - 12 reps | 60s | |
10. Front Two-Dumbbell Raise![]() | 3 sets | 8 - 12 reps | 60s | |
11. Rear Delt Raise | 3 sets | 8 - 12 reps | 60s | |
12. Push-up | 1 set | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Single-Leg Squat Touchdown | 3 sets | 8 - 12 reps | 60s | |
2. Lunge Heel Kick | 3 sets | 8 - 12 reps | 60s | |
3. Lateral Shuffle![]() | 3 sets | 60s | 60s | |
4. Bodyweight Squat | 3 sets | 8 - 12 reps | 60s | |
5. Leg Extensions | 3 sets | 8 - 12 reps | 60s | |
6. Mountain Climber | 2 sets | 30 reps | 60s | |
7. Calf Raise On A Dumbbell![]() | 3 sets | 8 - 12 reps | 60s | |
8. Hanging Leg Raise![]() | 3 sets | 8 - 12 reps | 60s | |
9. Ice Skater![]() | 1 set | 20 - 30 reps | 60s |
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